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Tapering for a Triathlon
By Kevin Koskella
You may have been training for weeks or months already, but now it is
2 weeks before your race and it's time to think about resting. Many
triathletes find this more difficult than swimming 5,000 yards, biking
the hills, or running a half marathon!
Here are some things to keep in mind if you are beginning your taper
or rest period before your race.
1. Do longer warmups and warmdowns. You can keep your distance
up, but start to add more to the beginning and end portion of your
workout. This 'active rest' will assure that you are well rested for your
race but not out of shape.
2. Avoid big meals and sugar. Tapering is an adjustment for your body,
and your immune system may not be as strong during this time. Big
meals and carbohydrates like sugar will wear your immune system
and leave you susceptible to colds and flus. Keep in mind that as your
workout intensity decreases, you must decrease calorie intake
accordingly.
3. Get as much sleep as you can before midnight. Ideally, get to bed
by 10:30. The sleep you get before midnight is the most crucial to your
recovery. You will feel more rested if you can do this for at least 2
weeks before your event.
4. Lay off the strength training. This is more of an individual call (some
people feel better if they are doing some strength work all the way up
until the event, others will be too broken down unless they take a good
2 weeks off), but at the minimum, you should go lighter in the weeks
leading up to your event.
5. Avoid caffeine. It may be tough if you are a coffee addict, but 2
weeks of not having that morning cup will give you more natural energy
for your race. Take it from 6-time Ironman champion Mark Allen- he
practiced this for every race and it worked pretty well for him!
6. Increase your meditation or yoga. Less time working out means
more time to prepare mentally! If you don't do yoga already, don't start
now. However, find some quiet time during the day to get away from
work and working out to clear your mind. Think about how easy that
swim will be since you are well-prepared with Tri Swim Coach!
7. You will have more energy during your rest or taper period. Don't be
tempted to use it! Save it for your event and you will be glad you did.
Have a great race!
About the Author
Kevin operates the website www.TriSwimCoach.com, a resource for beginning through intermediate level triathletes looking for help with swimming. The site features a free email newsletter offering tips and articles on triathlon swimming. Kevin has also written an electronic book titled "The Complete Guide to Triathlon Swimming" which is sold on his website in downloadable form.
http://www.triswimcoach.com
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